1, weight loss breakfast collocation
Diet breakfast 1: 370 calories
Basic nutritional type: whole wheat steamed bread+soybean milk
No matter how busy you are, you should eat a whole wheat bread or steamed bread with a cup of hot soybean milk or hot milk to provide enough carbohydrates and some protein nutrition.
2. The most suitable food for breakfast
corn
It is rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, E, carotene and so on. It is also rich in fiber. Eating corn oil regularly can lower cholesterol and soften blood vessels. Corn has an auxiliary therapeutic effect on cholecystitis, gallstones, icteric hepatitis and diabetes.
swallow
wheat
Has the function of lowering cholesterol and blood lipid. Because oats are rich in dietary fiber, this soluble oat fiber is not found in other grains. Because this kind of fiber is easily absorbed by human body, and because of its low calorie, it is not only beneficial to lose weight, but also suitable for dietotherapy needs of people with heart disease, hypertension and diabetes.
potato
It has strong effects of lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Potatoes are rich in dietary fiber and gum, which can be described as "intestinal scavengers".
red date
Eating more can improve the body's antioxidant capacity and immunity. Jujube can also effectively reduce cholesterol and triglycerides in the blood.
apple
Its pectin can reduce blood cholesterol. Apples are rich in potassium, which can eliminate excess sodium salt in the body. For example, eating three apples a day is good for maintaining blood pressure and blood lipids.
The advantage of skipping breakfast is completely absent, but the disadvantage is that many people will get fat if they skip breakfast, so they should eat more breakfast if they want to lose weight. You can eat more breakfast food introduced by Bian Xiao above.
3. Precautions for diet and weight loss
1, don't simply imitate the way others eat or stick to a certain standard. Swallowing foods with low calories but not suitable for your own taste, combined with your personal taste, is easy to stick to a diet.
2. No meals except dinner. Before dinner time, even if you are hungry again, you can only eat an apple or a small amount of low-calorie food containing minerals and protein.
Don't miss a meal a day. Eating less than one meal sometimes makes you hungry and can't wait for the next meal. As a result, you will feel weak and it will be difficult for you to stick to your planned weight loss plan.
4. Don't avoid pasta or cereal. The fiber of grain or bread will never make you fat. They will swell in the stomach like the fiber of fresh vegetables, absorb the fat in the blood and dredge the stomach.
Don't just eat refined grains instead of starchy food. Hunger for eating exquisite food will soon appear, forcing you to slow down with snacks or greet the next meal with a bigger appetite.
6, with low sugar, that is, eat less carbohydrates to lose weight, although the weight will increase faster, but what is really lost is water, once you eat again, you will gain weight again. Starch food is an indispensable food for human body, and in the cooking process, starch which can promote fat accumulation is removed.
7. Many women mistakenly think that they can skip dinner and eat less food by eating snacks at any time. Don't replace dinner with snacks. Snacks can't reduce the amount of food.
8. Don't be satisfied with sugary non-staple food, especially creamy food, which saves people chewing and doesn't help the decomposition of sugar.
9. Don't be interested in eating for the sake of dieting. Dieting is not the same as depression. Eating is an interesting enjoyment. Enjoy food easily and comfortably.
10, don't try to lose 5 kg in two weeks. To maintain physical and mental health and achieve lasting results, you should lose no more than 5% of your own weight every day.